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SeaSiren

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    Program for 43 year old skinny guy

    in Bodybuilding/Strength Training

    Posted

    Allpro, and since you are trying to gain be easy on the cardio (if at all). Be sure your diet is in check and you are getting enough calories..... feed the machine.

     

    Allpro:

     

    A Simple beginner's Routine

    You will do 3 work outs per week on non consecutive days. The first work out is your heavy work out. The second work out is your medium work out, use 10% less weight for your work sets. The final work out for the week is your lite work out, use 20% less weight.

     

    Do a lite warm up with 1/4 of your work sets weight. Do a medium warm up with 1/2 of your work sets weight. Do 2 work sets with the same weight. Choose a starting weight and start light.

     

    These are the seven exercises you will be starting with.

     

    Squats

    Bench Presses

    Bent-Over Rows

    Overhead Barbell Presses

    Stiff-Legged Deadlifts

    Barbell Curls

    Calf Raises

     

    You will be running this program on a five week cycle as follows:

    The first week do all 4 sets for 8 reps.

    The second week do all 4 sets for 9 reps.

    The third week do all 4 sets for 10 reps.

    The fourth week do all 4 sets for 11 reps.

    The fifth week do all 4 sets for 12 reps.

    If you got all of the required reps on the fifth week then increase the weight by 10% and

     

    Repeat the cycle. If you didn't get all of the reps on the fifth week then repeat the cycle with the same weight. You shouldn't need more than one minute rest between the warm up sets and you shouldn't need more than one minute thirty seconds between the work sets.

    Do some cardio and abs work on non weight training days.

    Memoirs of an Imperfect Siren

    in Online Training Journals & Blogs

    Posted

    I'm excited that you are keeping a journal. I have a friend with RA that I have been trying to convince to go on a plant based diet for a long time.

    Happy 2013 to you as well!

     

    -Dylan

     

    Thank you for stopping in

     

     

     

    No training today. Major flare so here we go again. Would love to sleep but the pain is too bad and the pain killers don't begin to touch it. I would love to know if it's just a flare (for no reason) or the training triggered it. The joints that were agrivated in training are in intense pain now. I'll keep you posted.

    Memoirs of an Imperfect Siren

    in Online Training Journals & Blogs

    Posted · Edited by SeaSiren

    Happy 2013!

     

    Jumping in here and well update the history details as we go.

     

    I'm on a 4 day split which is supposed to incorporate cardio daily. Thus far my RA will not tolerate any cardio. I have had some issues after lifting, but not nearly enough to be alarmed. A lot of my exercises were changed up due to loss of grip and inability to do a certain motion. My hands/wrists don't tolerate DB well so I work with a lot of machines and have to strap into some of them. That all being said ... I AM lifting and I AM working all I need to work. So I'm happy with that.

     

    The following reflects the routine he gave me, I have already modified some of it and am working on the remaining.

    Wed:

    Machine Incline Press 4 sets of 15/12/10/8

    Cable Crossover 4 sets of 20/15/15/15 (did well, but may change to machine flies)

    Machine Press 4 sets of 15

     

    Arnold Press 4 sets of 10 (any ideas here?) Due to the wrists, I will never be able to go heavy here

    Side Lateral Raises 4 sets 20/15/12/10

    Hammer Shoulder Press 4 sets 20/15/12/10

    Machine Lat Raises 4 sets of 15

     

    Crunch 3 sets of 25

    Lower Leg Raises 3 sets of 25

    Ab Machine Crunch 3 sets of 25

    Oblique Crunches 3 sets of 25

     

    Thurs:

    Superset

    Leg Press 4 sets of 15

    Hack Squat 4 sets of 15

    Superset

    Smith Squat 4 sets of 15

    Leg Ext 4 sets of 15

     

    Triset

    Wide Stance Leg Press 3 sets of 20

    Leg Curls 3 sets of 20

    St Leg DL 3 sets of 20

     

    Supposed to follow with Plyo Close Jump Squats and Single Leg Butt Squat with the RA, this isn't going to happen ideas?

     

    Friday:

    Close Grip Lat Pulldown 4 sets of 15

    Wide Grip lat pulldown 4 sets of 15

    Hammer Row 4 sets of 15

    Weighted Machine Hyper Ext 4 sets of 15

     

    Upright row 4 sets of 20 - I used the barbell on this and it killed my wrists, ideas?

    Rear Lat Raises 4 sets of 20

     

    Weighted Side Bends 3 sets of 20

    Weighted Machine Crunch 3 sets of 20

    Reverse Crunch 3 sets of 20

     

    Tomorrow is Bis & Tris and Plyo moves. I am perplexed on this one and my dude is out of town for the weekend. I am unable to do curls, BB, DB, and Cable nor the Tri ext or the OH ext and especially the dips. My wrists will not support these exercises. So I'm open to ideas here as well. I'm thinking machines for tris and I'm not sure on bis. The plyo moves are abs and butt. I can't do side lunges nor jump squats. I'll have to figure out alternatives.

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